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Loading your anxiety analysis...

Enter your daily check-in to see your calm score

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Calm Score

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Anxiety Level

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Today's anxiety rating

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Triggers Today

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Triggers identified

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Coping Used

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Techniques used today

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Sleep Quality

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Last night's rest quality

🎯 Anxiety Verdict

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🧠 Daily Check-In

How's your anxiety today?

Anxiety Level (1-10)

Hours of Sleep

Sleep Quality

Panic Attacks Today

Avoidance Behaviors (0-10)

Coping Techniques Used

Therapy Status

Anxiety Duration

📊 Anxiety Snapshot

Your anxiety state at a glance

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What this means in plain English

Log your anxiety level, sleep, panic episodes, and coping techniques above. We'll explain what your calm score means for today — no jargon.

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What you should do next

Enter today's anxiety data above to get 3–5 specific, calming actions tailored to your score right now.

Important: This tool is for general information, not medical advice. Reach out for help right away if you experience thoughts of harming yourself, feel unable to cope, or are in crisis. Call or text 988 (Suicide & Crisis Lifeline) anytime — free, confidential, 24/7. Always consult your healthcare provider or therapist before changing medications or your anxiety treatment plan.

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One day's score is a snapshot. Weeks of data reveal which coping techniques move your number most, which triggers cluster your worst days, and whether your anxiety is trending up or down over time. Pro saves every entry so you and your therapist can see the full picture.

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Trigger & Coping Map

Understanding what triggers your anxiety and what techniques actually calm it

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Coping Technique Log

Track which coping techniques you're using and which ones actually work

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Anxiety Patterns & Triggers

Spot the patterns that predict anxiety spikes before they hit

Weekly Anxiety Trend

Anxiety Components

Coping Effectiveness

Sleep vs Anxiety Correlation

Anxiety Management Report

Track & Thrive Wellness ·

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How To Use

Stop white-knuckling through anxiety. Start seeing what actually helps.

🚀 Getting Started

1

Rate Your Energy

1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.

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Log Your Sleep

Hours AND quality matter. 8 hours of fragmented newborn sleep is not the same as 6 hours of solid rest. Track both.

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Track Your Me-Time

Minutes that are JUST for you. Not multitasking. Not scrolling while feeding. Actual intentional time where you're not "on" as a mom.

4

Read Your Calm Score

The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.

🔋 Energy Levels Explained

Calm Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.

Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.

Me-Time Minimum: Research shows mothers need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and patience erodes faster. This isn't selfish — it's biology.

Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.

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Your Data, Your Device

No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed

This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.